WOD

Today is Belmar’s St. Patrick’s Day Parade. We’ll be hanging at the box after open gym. We’ll have some snacks, drinks, and games but please feel free to bring your own as well.

Open Gym 11-12, judges will be here if you’re doing 14.1.

Opener:
Bench Press 10RM

Headliner:
Amrap3 x 5 Rounds
15 KB Swings (53#/35#)
12 Wall Balls (20#/14#)
9 HRPU
Rest 1 Minute

Closer:
2 minutes – Sled Push MD

Opener:
Front Squat 5-5-5

Headliner:
Amrap20
16 Cal Row
12 V-Ups
8 Push Jerks (135#/95#)
4 Muscle Ups

Closer:
TBA

Opener:
Hang Power Clean
3RM

Headliner:
10 down to 1
Deadlifts (225#/155#)
Box Jumps (30″/24″)

Closer:
Tabata Situps

Strength:
EMOM10
Odd: 2 Weighted Pullups
Even: 2R/2L KB Snatches

Metcon:
10RFT
5 Burpees
3 HSPU
1 Rope Climb (15′)

Finisher:
500m Sprint

Strength:
Shoulder Press
3-3-3-3-3

Metcon:
“Elizabeth”
21-15-9
Squat Cleans (135#/95#)
Ring Dips

Finisher:
3 rounds
Hollow Body Rocks
:30 on / :30 off

Ivy’s 26th bday Partner WOD!

AMRAP26

1 bar & 1 MB per team
(95#/65#) (20#/14#)
Between each movement:
200m MB Run
6 burpees

26 box jumps (30″/24″)
26 HSPU
26 MB pushups
26 thrusters
26 pullups
26 front rack lunges
26 ring dips
26 hang power cleans
26 med ball sit-up (20#/14#)
260 du’s

Strength:

Back Squat 5-5-5

Metcon:

2 Rounds

In 4 minutes:
Row 400m
Max Wall Balls (20#/14#)
rest 1 minute

In 4 Minutes:
Run 400m
Max KB Swings (53#/35#)
rest 1 minute

Finisher:
Plank Hold – ME

Opener:

Turkish Getups
10-8-6-4-2

Headliner:

1K Row
then
21-15-9
Shoulder to Overhead (115#/75#)
T2B
then
200m Farmer Carry (24kgs/16kgs)

Closer:

TBA

Opening Act:

Weighted Ring Dips

3-3-3-3-3
 

Headliner:

5 Rounds

30 Air Squats

20 HRPU

10 Hang Power Cleans (135#/95#)

Rest 1 Minute

Closer:

TBA